{Guest Post} Interview With A Trainer: Nutrition & Supplements
Welcome back to another Fitness Friday post – You can check out all the previous Fitness Friday posts at the bottom if you’d like to catch up on what you’ve missed so far.
Today we’re talking with trainer and co-owner of the barbell gym Capitol City Strength & Conditioning about nutrition, supplements, and the weightlifting Holy Grail – Protein powder.
Read on to not only find out about his personal regime, but to receive tips and suggestions for some changes you can make to improve your personal health routine. 
(1) Do you take any supplements on a daily basis? Yes, there are a few supplements that I take nearly every day and some a cycle on and off with. The ones that I take regularly are fish oil, vitamin C and D, and Magnesium.
- Fish Oil – I’ll usually take in the mornings and afternoons after a meal. Fish oil has been purported to have a myriad of health benefits: Blood pressure, mental health, and metabolic functions all seem to be positively affected.
- Vitamin C – I will usually take with the first meal of the day or at the end of the day if I don’t feel like I ate enough vegetables. Vitamin C is good, take some.
- Vitamin D – This is will usually take with my first meal of the day. Vitamin D deficiencies can have some very serious consequences, everything from bone health to depression seem to be related and Americans are chronically deficient. Vitamin D is fat-soluble (i.e. it’s better absorbed by the intestines when taken in conjunction with fats) so I will always take it with a fat rich meal, which is usually my first meal of the day. I avoid taking this later in the day because I have heard that vitamin D can interfere with sleep. I’m not sure of this is true, but it sounds logical, so what the hell.
- Magnesium – Magnesium is also something that a majority of people take in insufficient quantities. Deficiencies can have a host of problems, including affecting the way in which your body metabolizes carbohydrates. I’ll usually take this before bed (it is said to have a calming effect) and it has a natural citrus flavor so it tastes like orange juice.
The following supplements I cycle through during particularly heavy training periods or to supplement specific eating patterns, such as periods of fasting.
- Whey Protein – I’ll usually take this after I workout, but I go through periods (due to budgetary restrictions) where I will take this nearly everyday. Outside of Whey’s reported benefits in terms of workout recovery and muscle repair, it is also supposed to have very powerful antioxidant effects. An added bonus is that some of the brands taste pretty good. I’ll usually try to find a brand with the least amount of ingredients, little to no carbohydrates, and minimal preservatives or artificial sugars.
- Amino Acids – I will take these when I am not taking Whey protein and I will generally reserve this for times I plan on working out in the morning when I am fasting. Amino Acids have a lot of functions in the body, especially in terms of muscle repair. Here is a nice and short reference – Amino Acids 101.
- Creatine – Creatine is something I take during periods of especially heavy lifting, generally for a month or two at a time. It helps with short-term energy production. I’ll usually take this before and after working out.
(2) Do you have a favorite protein powder? What do you look for in a protein powder?
My typical “go to” protein powder is usually Optimum Nutrion’s Whey protein Isolate. It mixes with water and milk pretty well (not coffee though), meets most of my above stated requirements, and is readily available. They also have a natural version which I have yet to try.
(3) When do you take supplements and/or protein powder during the day? Does the time of day, proximity to workouts, or empty/full stomach matter?
Most of the regular supplements I take I will try to consume with meals. Mineral and Vitamin absorption is very complicated and there are a lot of cofactors as to how efficiently some things can be absorbed. To save myself the trouble of trying to figure that out I will just take them with food. The supplements I cycle on and off with generally revolve around my workouts so I will generally take those shortly before or afterwards.
(4) Do you follow a special kind of diet? Have you had success with any popular diets in the past (i.e. Paleo, high fat/low carb, ketogenic etc.)?
I have tried many different ways of eating. I am in a position where I am frequently asked about diets and I am not very comfortable recommending something that I have not at least tested on myself. The way I generally approach eating is there is what to eat and there is how to eat. “What” I eat generally follows a whole natural foods approach (Paleo/Primal/whatever). I make generally make whole meats (chicken breasts, steaks, fish) the basis of my meals and fill the rest in with dairy, veggies, sweet potatoes, nuts, and some fruit. (I have experimented a lot with dairy and I seem to have little negative effects from consuming it).
“How” I eat regularly shifts from a few methods I like and which I think are effective protocols for certain situations. If I have no specific goals performance wise, I will generally stick to an ultra-low carb/ketogenic approach. Once you get use to doing this it becomes very easy and if you are not doing a lot of metabolically demanding physical activity, I don’t really see the need for a large carbohydrate intake (there are always exceptions). If I am consistently doing more physically demanding work or trying to get bigger, I will generally add carbohydrates following workouts and for dinner. I am a strong believer in Carbohydrate cycling/back-loading. John Kiefer of Dangerously Hardcore and Nate Miyaki of Intermittent Feast are great resources for anyone that is interested.
(5) What’s the first nutritional recommendation you would make for a client? What’s the first food you eliminate when you want to eat a cleaner, healthier diet?
The first recommendation I generally make is to make their own food. I think people develop a much greater appreciation for what makes their body function when they prepare it themselves and making nutritional changes is simpler to do when you are controlling the ingredients. Once people are cooking themselves, ill generally recommend people remove grains. It’s a difficult transition for most but I think it has significant payoff.
You can catch up on previous Fitness Friday posts here: Beginners Fitness, Beginners Fitness: Kettlebells, Beginners Fitness: Medicine Balls, {Guest Post} Women’s Health, {Guest Post} Fashion of the Fitness World, {Guest Post:}Food & The Daily Battle, {Guest Post} Interview With A Trainer & {Guest Post} A CrossFit Year.
Do you take any supplements? Protein Powders?
*Note: Be sure to head over to Facebook or Twitter to see who won the Target giftcard GIVEAWAY!!!
Links You’ll Love
I wanted to start off this week’s Links You’ll Love post with a motivational video from Marie Forleo aptly entitled How to Move Ahead When “Everything Sucks.” We’ve all been there and this is a great way to get yourself moving in a productive direction – Enjoy!
Health & Fitness:
When it comes to sweeteners there are more choices today than ever – Sugar, Splenda, Stevia, Agave Nectar, Sweet n’ Low… The list goes on and on. If you’re curious about which products are best for you check out this Guide To Natural Sweeteners.
If you want to make the most of your gym sessions there some common mistakes you should be sure to avoid – True or False: 5 Fitness Myths, Debunked!
Both athletes and gym junkies have their share of habits, routines, and superstitions when it comes to workout fuel. What to eat beforehand. What to eat afterwards. Read Five Pre-Workout Fuel Secrets for Athletes and learn more!
While I firmly believe that every body has a different ideal diet, it is always interesting, and educational, to stay abreast of current studies and research when it comes to health and nutrition. Check out Reginery 29′s No Whey: What Milk Really Does To Your Body.
What’s better than a workout that turns your arms to jelly? A killer playlist that keeps you pumped up and motivated for the entire workout! Home Workout Help: 20 Minutes to Tank Top Arms from PopSugar.
Fashion & Beauty:
One of the most enduring and classic pieces a woman, or a man, can have in their closet is a well-made, well-fitting blazer. If you need some creative new ways to pair yours check out 14 Perfect-For-Spring Blazers We Want Now for some fun new styles.
Do you dress for men? Over the years my motivation and thought process when it comes to dressing for an occasion has changed – I mean, once you realize most men don’t notice if you chop 10 inches off your hair you realize how silly it is to agonize over which pair of shoes to wear. But what happens when a blind date comments on your outfit choice? Tales of Endearment – Skirting Around The Issue.
Are you a fan of nail art? Why not make your trips to the salon or home manicures last a little longer? Check out StyleList’s 6 Secrets to Make Your Manicure Last Longer.
Without a doubt my favorite event each year is the Met Gala – Check my past reviews here {Metropolitan Museum’s Costume Institute Gala 2011} and here {MET Maddness}. Are you as curious as I am about this year’s event? Read Fashionologie’s Everything You Could Possibly Want to Know About the 2013 Met Gala.
If retro inspired hairstyles are right up your alley for Spring then this Style.com tutorial is a must read – A Step-By-Step Guide to Zoe Saldana’s Thirties-Era Waves.
Are you following my adventures on Facebook, Twitter, or Instagram yet?
{Five Facts} Learn About Moi!
My dear friend Brittany of The Subtle Statement tagged me in the oh-so-fun Five Facts post so today I’m going to share some things that you might not know about Moi. 
[1.] I hate talking on the phone and prefer any other method of communication. Including snail mail.
{Pompeii, Italy}
[2.] I lived in Rome for six months studying Art History and spent the month before I started classes traveling around Europe with my best friend, and then spent a few weeks in the UK afterwards.
[3.] Photography and writing short stories are two of my favorite hobbies.
{BCBG}
[4.] I’m a speed shopper. I’m serious. I can look through racks of clothes at warp speed and decide if I like something in seconds.
[5.] I would rather wear heels than flats. Not for sartorial reasons though, but because I trip more frequently in flats.
Happy Friday, hope you enjoyed this! What are your plans for the weekends?
April Round-Up
Rather than focus on the fact that April has somehow just come to an end, I’m trying to focus on all the great things that 2013 has already held and all of the great things I have to look forward to in May and the rest of the year.
- Social Media - I feel like I’m doing an excellent job of staying on top of my main social media outlets {Facebook, Twitter, Instagram & Pinterest} but unfortunately some of my favorites have fallen to the wayside. Time to make them a priority & add updating to my daily To Do Lists.
- Writing, Writing, Writing – Between freelancing, guest blogging, and writing copy for a fabulous new website I’m really enjoying this creative outlet. Stay tuned for more.
- Expansion & Growth – I’m thrilled to announce that I’m available for hire for all your styling needs – From special event & photo shoot styling to season wardrobe updates to closet organization. Check out my Styling Services page for more information & get started today!
- Be Positive – April was a month that taught me quite a bit on this front, including how much my health effects my mindset. When I’m rundown and burned out I have trouble keeping a positive mindset and tend to get off track easily. Time to put some additional time & effort into this goal.
{April Fashions: Top Left – Maxi Skirts For Spring, Top Right – Tribal Prints at Lucky FABB West, Bottom Left - Mixing Animal Prints & Bottom Right – Spring Workwear}
Fashion:
I’m thrilled with my April fashion choices, breaking out my warm-weather clothes, and expanding my boundaries. My biggest sartorial accomplishment this month? Definitely rocking my beloved floral short suit in LA during Lucky FABB West.
{Floral Shorts Suit in Los Angeles}
Food & Fitness:
Unfortunately due to excessive traveling my health went downhill during April – From a poor diet on weekends to stress to back problems this wasn’t the ideal month on this front. But rather than beat myself up I’m going to focus on what changes I need to make for May in order to get back to a happy, healthy place.
May Goals:
Fashion:
May is going to be a month of photo shoots – I’m thrilled to be shooting with three different photographers whose work I really admire this month. Stay tuned for some great new projects & collaborations that I’ll finally be able to share with you!
Food & Fitness:
My goal for May is to get back to basics – No more eating out, no more processed or pre-made foods. Lots of cooking, lots of whole foods, lots of raw, fresh produce. My plan is to eat raw for more of the day with cooked foods at night and lots of supplements and coconut water to help even myself out.
How was your April? Did you achieve your goals for the month?
Are you following my adventures on Facebook, Twitter, or Instagram yet?
Links You’ll Love
Health & Fitness:
Rest days and giving your body time to heal itself are vital in not only maintaining a healthy life, but in losing weight or gaining muscle. Read 7 Often Overlooked Signs of Overtraining from Fit Bottomed Girls for some tips on making sure you’re spacing out your workouts.
Sweet potatoes are one of my favorite foods and I love finding new recipes to add to my repertoire – I loved The Fitnessista’s South West Sweet Potatoes so I was excited to try her Mexican Stuffed Sweet Potatoes.
You know that relaxed, unhurried, peace-of-mind you have when you’re on vacation? Well what if you could channel that mindset during your 9to5? Intriguing. I know. Check out The Practice of Work Mind & Vacation Mind, Simultaneously from Zen Habits and prepare to be amazed.
Finding a healthy protein bar that doesn’t cost a small fortune can be a challenge, so why not try making your own? You can’t lose with OhSheGlows’s amazing Banana Bread Protein Bars.
This time of year allergies are a frequent hot button issue. From insomnia and headaches to depression and fatigue – They can be at the root of many common ailments – 4 Hidden Allergy-Related Problems.
Fashion & Beauty:
I’m an avid blog reader and as a result I see lots of DIY posts. But rarely does one jump out at me and scream “make me now!” quite like this one did – Pardon My French DIY from The Daily Savant.
Why not go green and celebrate this Spring by trying out some fun, eco-friendly pieces? WhoWhatWear rounds up some seriously cute lines that you should try – Get Green With This Completely Sustainable Outfit.
It’s happened to all of us – The dreaded wardrobe malfunction. And I’m not talking about Janet Jackson, I mean tearing a seam, realizing your hemline came unraveled, visible bra straps, breaking a heel… Check out how the experts deal with these issues with Lucky Magazine’s 17 Lucky Editor Secrets For Surviving a Wardrobe Emergency.
Does anything say Spring better than a flirty ponytail? Check out A Trendy Life’s adorable Ponytail Round-Up for all the fun inspiration you could need for warm weather updos.
In the market for some cute new sunglasses for Spring? Check out Warby Parker’s Great Gatsby themed 1922 Collection or some of these other great retro versions – Spring Sunglasses.
Links You’ll Love
Fashion:
If you’re looking for some great new products to try or tips & suggestions for mixing up your morning beauty routine then you’ll love this tutorial video from Peace Love Shea – Beauty Tips & Tricks.
My favorite Spring 2013 collect was Marc Jacob’s amazing retro-inspired show for Louis Vuitton - I’m a lover of all things Mod and my closet is filled with shift dresses, drop waists, and boatnecks. My favorite parts of that collection were the yellow hues and the bold checkered print – If you’re an inspired by those pieces as I was check out WhoWhatWear’s Check Mate for a real world version.
I’m not sure if it’s all the music festival and Coachella chatter or just Spring fever but I’m attracted to all things fringe right now, and I’m clearly not the only one – Summer 2013 Trend: The Fringe.
I’ve said it before and I’ll say it again – The modern man should have a great fitting, classic suit in his repertoire. Still trying to find the right one? Here’s all the inspiration you need - Italian style – The Suit.
Tis the season for… Maxis! The Sartorialist did us all a favor and captured some lovely shots of one of Spring’s maxi trends – Grey dresses. It’s the perfect transitional color as we all wait for the weather to even out since you can pair it with black, white, or even brights - If You’re Thinking… Long Grey Dresses.
Health & Fitness:
Are you a fan of donuts-for-breakfast but don’t love the hefty dose of guilt that goes with them? Peas And Thank You to the rescue – Super Healthy Banana Breakfast Donuts.
Did you enjoy my Fitness Friday: Workout Q&A? If you’re interested in learning more about fueling your workouts check out The Fitnessista’s What To Eat Before And After A Workout for some tips & recommendations for making healthy choices.
Want to try a healthy new take on traditional sushi? Check out Carrie On Vegan’s “California-Style” Vegan Sushi Rolls for a creative, tasty recipe that recreates a traditional sushi roll using veggies and hummus as a base.
One of the most important factors to living a healthy, happy life is getting a enough sleep. Without sufficient rest your body can’t recover from workouts, your memory and concentration will be effected, you’ll even find it harder to say no to unhealthy foods and snacking. Before hitting the sack read T Nation’s Fascinating Facts About Sleep for interesting facts to keep in mind.
Another factor that can have a big impact are your stress levels – From ulcers and heart disease to insomnia and anxiety – Stress can affect virtually every aspect of your life. Read Lift Big Eat Big’s Is Stress Making You Weak? and learn more about how stress might be hindering your workout goals.
Fitness Friday: Workout Q & A
Some of the most frequent questions that I get are about my gym routine and workout gear so I decided to answer a few of them today to celebrate Fitness Friday. Read on for some details of my fitness regime, my favorite gear, and my tips & suggestions to get started with a new routine and stay motivated.
Q: It’s always dark in your gym pictures – What time do you work out?
A: 4:30am - Ouch, I know. But I have long, hectic days and by afternoon I’m usually exhausted and unmotivated. It’s all about finding what works for you, I for one am most motivated first thing in the morning. {You can check out more of my routine in MCLV In 24 Hours}
Q: What do you do at the gym?
A: As I’m still recovering from a back injury I do physical therapy Monday through Friday, in addition to that I’ve begun adding a circuit training/weight lifting workout 3-4 days a week. Medicine balls & kettlebells are favorites of mine {see Beginners Fitness: Kettlebells and Beginners Fitness: Medicine Balls} and I love body weight moves like pull-ups, squats, lunges, planks & push-ups.
Q: What’s your number one fitness tip?
A: Walk! Add walking to your daily routine and you’ll see great results – From stress reduction to weight loss. Start with whatever you can and just keep adding on! {Guest Post: Low-Intensity Fasted Cardio}
{Left: Zella Tank – $42 @ Nordstrom, Center: Nike Sports Bra - $30 @ Macys & Right: Workout Capri - $18 @ Forever 21}
Q: Do you have a favorite workout clothing brand? What do you usually wear?
A: If I like something I’ll grab it, I’m not really married to any one brand. Some of my favorites include Lululemon Capri pants, bright, Spring-ready tanks from Zella for Nordstrom, Old Navy & Zara t-shirts, Nike sports bras, Victoria’s Secret PINK boyshorts/hiphuggers, and Brooks running shoes.
Q: What’s your number one tip on choosing workout gear?
A: Being comfortable and confident in your gym clothing is important, as is not having to adjust your garments mid-workout. Find pieces that suit your body type and, more importantly, that you feel good in. If you’re cringing when you catch sight of yourself in the mirror or constantly pulling at your sports bra or t-shirt, you’re wearing the wrong gear!
Stay tuned another Q&A session on health and nutrition and don’t forget to follow Moi Contre La Vie on Instagram (@Moicontrelavie).
March Round-Up
2013 is just chugging along, virtually every time I catch sight of the date I’m shocked by how far into the year we’re getting. And while that might not be the best feeling, I’m also pretty darn thrilled with my progress this year and everything that I’ve made time for thus far.
- Stay on top of social media – I’ve found that when I get busy this is the first thing to slip so I started making a list each morning with my social media/posting schedule in it – That keeps me on track & serves as a gentle reminder. Yet another reason I’m in love w/ my planner!
- Writing, Writing, Writing – In addition to various freelance pieces I’ve written recently I’m also working on re-doing the website so I’ve been a busy girl on this front.
- Expansion & Growth – I’ve been working with beta testers on my new style consulting business - Which will include styling, wardrobe consulting, and closet organization – And I’m thrilled with how well things have been progressing. {Check out the Advertising, Collaborations & Styling Services page above for more information.
- Be Positive – While there are always setbacks I’m still working really hard to keep a positive mindset. Ignoring negative people and writing daily affirmations are lifesavers when things get stressful.
{Some fun looks from the Styling 101 series featuring gorgeous vintage jewelry from Sasha Maks Vintage: Top Left – Easter Fashion, Top Right: How To Wear Chambray, Bottom Left: Mixing Prints For Spring & Bottom Right: St. Patty’s Day Style}
Fashion:
Mission accomplished! My fashion goal for March was to get into the mood for Spring despite the chilly San Francisco weather we’re still experiencing. Between spending time in slightly warmer Sacramento and adding layers I was able to break out a number of the pieces I had earmarked for Spring – Check them out below.
{March Personal Style: Top Left – Animal Prints + Leather, Top Right – Rolled Jeans, Bottom Left: Spring Stripes & Bottom Right: Maxi Madness for Spring}
Food & Fitness:
I’m fairly pleased with my consistency in March when it came to working out and eating healthy – Getting into a routine and making my healthy habits stick was important. Unfortunately eating out has become commonplace during weekends in Sacramento so I try to stick with giant salads and drink lots of water while I’m out.
April Goals:
Fashion:
April will include a trip to Los Angeles and I’m looking forward to mixing things up on the sartorial front. I enjoy trying different styles when I travel – It’s fun to adapt your personal fashion to suit your surroundings and this trip will include some great warm weather pieces.
Food & Fitness:
As I said above, while my weekdays are settling into a healthy routine my weekends haven’t been nearly as consistent. My number one goal for April is to really focus on making healthier, smarter choices on weekends. If I’m going to be eating out I’ll be sure to grab a handful of almonds or baby carrots first so that I’m not starving when I sit down to order.
How was did the month of March go for you? Do you feel like you’ve started 2013 on the right foot so far?
If you want more MCLV you can find me on these platforms:
- Facebook: https://www.facebook.com/moicontrelavie
- Twitter: @moicontrelavie
- Instagram: @moicontrelavie
- Pinterest: http://pinterest.com/mclv/
Links You’ll Love
Let’s start this week’s Links You’ll Love round-up with some positivity and a reminder to be a good friend AND a good person. I loved both of these pieces and really wanted to share them:
- Top 10 Girl Code Rules from Thought Catalogue
- 22 Things Happy People Do Differently from Successify – GREAT list, gratitude is so important!
Health & Fitness:
Sometimes making a spa date isn’t in the cards, but that doesn’t mean you can’t relax and pamper yourself at home! Check out 15 Minute Beauty Wars’s great post At Home Spa Pampering: How I Cram Hours of Pampering into 90 Minutes or Less.
I find it endlessly fascinating when more mainstream publications – Like Refinery 29 – Report on cult-like topics that I’ve been reading about, studying, and/or trying for what seems like years. Such as the Paleolithic Diet which has been popular with CrossFitters for quite some time. Read R21′s take here.
If you’re revamping your fitness routine or just starting out you may be asking yourself just what you should be doing and how much – When I first became a gym junkie I was all about cardio machines, but as I educated myself more and discovered what worked best for my body I started skipping the machines in favor of weight training – Check out my latest Beginners Fitness post – All About Medicine Balls.
Fashion:
While I personally haven’t worn overalls since childhood there’s no denying they’re everywhere this Spring. And there are some fashion bloggers out there who are putting together some great looks! Check out NYC based We Wore What’s Overall Army & Second Skin or The Man Repeller’s More Overalls? for some serious overall inspiration.
If you’re a classicist like I am, stripes will always be in for Spring. They’re versatile, flattering, and each season there’s a fun new twist to apply to them – What’s not to love? WhoWhatWear agrees – The stripes trend is everywhere. How can I get the look?
The Coveteur is a great site for fashion inspiration and drool worthy photographs of closets, beauty products, accessories, and the like. One of the best features they’ve done recently was on Virginie Dhello – Fashion Editor; Consultant; Founder, VeePost.com. Swoon.
Happy Easter – Big plans for your holiday?
Are You Ready For Easter?
Whether you’re spending Easter hunting for plastic eggs with family or downing mimosas with friends here are some fun ways to celebrate and make the most of the pastel-obsessed holiday.
Recipes:
After Halloween, Easter is the premier candy holiday during the year – But before you throw caution to the wind and indulge take a look at this calorie breakdown for some of the classic Easter treats. It’s scary, I know, but it’s better to be informed! Easter Candy Face-Offs from US News.
Not interested in refined sugars, trans fats, and unnecessarily food coloring? Why not swap some of your usual Easter indulgences for healthier homemade versions?
- Homemade Cadbury Creme Eggs from Refinery 29
- Healthy Banana Breakfast Donuts from Peas And Thank You
- Easter Egg Peppermint Patties from The Wannabe Chef
- Vegan Easter Recipes from OhSheGlows including entrees, desserts & breakfasts
- Fat-Free Mini Donuts from FFVK
Fashion:
There’s very little I love more in the Spring than a sweet dress! Whether you’re in the mood for florals, bold colors, or flattering prints try on a chic little dress and get swept away by the gorgeous Spring weather – All three are under $80!
{Left: Floral Pencil Dress - $30 in sale @ Asos, Center: Coral Colorblock Maxi - $45 @ Dorothy Perkins & Right: KAMALIKULTURE Checkered Dress - $80 @ Nordstrom}
Check out fashion blogger & model Hello Max’s fantastic warm-weather picks from the new J.Crew collection and get in the mood for colors & prints - Spring Picks from J.Crew.
Are you a nail art junkie? Check out these fabulous Easter-inspired nail polishes and designs:
- Spring Nails: Easter Pastels in Rainbow Swirls from Love… Megan
- 25 Easter Nail Tutorials from Babble
- Bunny Nail Art from Miss LipGloss
DIY Projects:
Whether you’re playing with kids or just want a fun project to try out, here are some great DIYs that you’ll enjoy – Everything from home decor to festive costumes for your pets!
- Pipe Cleaner Bunny Ears from Love…Megan
- How to make a DIY Peep Wreath from Peas And Thank You
- DIY Paint Chip Easter Garland from Modern Parents Messy Kids
- More Fun Finds For Easter Gifts & Baskets from Apartment Therapy
- DIY Decoupage Eggs from Honestly… WTF?
What’s your favorite part of Easter?
Links You’ll Love
Fashion:
What’s better than free advice from experts? Nothing! Check out Refinery 29′s A Superstar Stylist Offers Up The Wardrobe Of Your Dreams and get ready to get inspired.
As you’ve probably picked up by now, I’m madly in love with chambray for Spring – It’s light, flattering, and extremely versatile – What’s not to love? If you’re up for a fun weekend project than give Cupcakes & Cashmere’s DIY: Distressed Chambray a try.
If you enjoyed my How To Apply Fashion Week To YOU post then you’ll probably like this similar round-up from Olivia Palermo – Fall 2013 Trend Report.
If the casual chicness of a kimono is your go-to style than this post from Prim And Propah is for you – Pattern Project: Simplicity New Look 6072 Misses’ Kimono.
If you’re looking at a fun printed dress for Spring but aren’t sure how versatile it’ll be, thank this is a Must Read piece for you – 3 Ways To Wear A Geometric Print Dress.
Health & Fitness:
My all time favorite indulgence is Indian food – These savory, spicy dishes are the perfect end to a long day or a stressful week. So when my favorite baker The Wannabe Chef published this Chana Masala recipe I was all over it – Smitten Kitchen’s Chana Masala.
Smoothies are great for a number of reason – If you don’t like eating breakfast they’re a perfect way to get a dose of nutrients first thing, they’re also perfect for refueling after a workout. Check out Mod City Mag’s Drink Up that Protein for some more information.
This list made me laugh and nod dramatically even though I was reading it alone so I decided I needed to share it with you all – 23 Things I’ve Learned About Love from the fabulous Garance Dore.
Want a sweet treat without the calories and guilt? Try Fat Free Vegan’s Strawberry Whip for a delicious, Summery dessert filled with healthy, wholesome ingredients.
If you’re interested in trying out new methods of eating in order to find optimal results than intermittent fasting might be something for you to read up on – Along with Low-Intensity Fasted Cardio. So check out Outside Online’s Does Intermittent Fasting Work?
My New Weekends
While I’m a San Francisco girl through-and-through, I have been spending most of my weekends in Sacramento lately. My boyfriend and his two amazing business partners opened a barbell gym in Sacramento {Capitol City Strength & Conditioning} so I’ve been playing photographer on the weekends while everyone competes in the CrossFit Games Open.
And while I did grow up in Sacramento I haven’t spent much time there since I graduated from high school – I headed straight to Berkeley and never looked back. Experiencing this city again as an “adult” is pretty interesting since my memories are so outdated – I don’t remember where things are, can’t find anything, and my own house was even torn down!
What I want to share with you today is a little peek into how I’ve been keeping myself busy in this “new” city of mine…
Discovering new photo backgrounds:
Since I didn’t want the blog to suffer I’ve been having a friend shoot me in Sacramento on Saturdays and then the boy {my usual photographer} has been shooting me on Sundays when he drops me off at the train station.
Enjoying my new gym:
Having access to top-notch gym facilities on weekends is a huge bonus of my weekends in Sacramento.
I’m really consistent with my workouts and physical therapy during the week. Really consistent. But I rarely workout or even stretch on weekends, and I’m usually suffering for it by Mondays so adding in some mild exercise on weekends at Cap City is great!
Studying/writing/working on the train/bus/in coffee shops:
Lugging my laptop and all the cords & accessories necessary to work on weekends back and forth between San Francisco and Sacramento makes me extremely glad that I upgraded to this mini Lenovo last year.
I’m hoping to try out a new laptop or a tablet in the coming months though so definitely let me know if you have any rave reviews to share. Or disappointments.
Stay tuned for all of my travel must haves!
So tell me – Do you spend a lot of time in any cities that you’re not living in full-time?
{Guest Post} A CrossFit Year
Welcome to another Fitness Friday post – Today we get to hear about the overall life improvements and health benefits of adding consistent weight training to your workout regime. This is also a great reminder that you get what you put into your workout regime – No pain no gain!
A few notes to get you started:
(1) In CrossFit there are benchmark/progress testing workouts that are completed periodically – Hero workouts named after fallen heroes and workouts named after the badass ladies who coined them. Fran is one of these workouts, you can find a description here:
A workout consisting of two relatively simple movements, Fran is a decreasing pyramid of thrusters (barbell beginning in a full squat position and ending in a fully locked out overhead position) and pull-ups. The rep scheme is: 21/15/9 of alternating thrusters (at 95 lbs, ‘prescribed’) and pull-ups.
(2) On Ramp is a series of introductory classes that anyone new to a CrossFit gym will be required to go through – They gauge your proficiency in various lifts so that you can learn all requisite movements, from Olympic lifting to gymnastics, before beginning your first CrossFit “WoD” (workout of the day).
(3) Kyle’s current gym is Cap City Strength & Conditioning and while this is a barbell gym everyone is competing in the CrossFit Open – So far Kyle has done GREAT in the first two WODs and will be attempting 13.3 tomorrow!
If you’d like to learn more of the basics behind CrossFit check out my Do You… CrossFit? & My Personal CrossFit posts, and you can get more background the Paleo diet in Guest Post: The Paleo Lifestyle.
Though I suppose many (or perhaps just some, I’m really not that terribly famous) of you reading this may already know me – The Fauxhawk, the moniker “Asian Kyle,” the non-stop posts on Facebook and Instagram on anything and everything Paleo/CrossFit/denim/etc. – My name is Kyle Chin. A bit of history about fitness and me: In my youth, I ran 5Ks and 10Ks throughout middle school with my parents – Purely for the fun of it. Yes, I was strange even then. Then in high school I joined Cross Country and Track & Field to pursue more competitive running & racing. The thrill of racing and making the Varsity team was a great head rush, but the loneliness of trekking mile after mile – Often solo – Didn’t provide the ‘team’ or ‘family’ atmosphere that I craved and that would push me harder and farther. So I tapered off the running, started hitting the weight room for something different, but nothing really stuck. That was my junior year in high school, 2005, and I was 115 lbs.
Fast forward 6 years – And 35lbs – It was 2011 and I was nearing 150 lbs. College had been a whirlwind of fun, but revolved largely around the freedom to cook, eat, and of course drink – Whatever I wanted. I found a new passion in cooking during college – Roasted leg of lamb with gravy from the drippings served with homemade mashed potatoes loaded with butter and heavy cream along with maybe a veggie – And cooking for one meant either tons of leftovers and frozen portions for later or… Gorging myself so as not to waste any of that delectable goodness. So for four years I cooked and ate whatever I wanted, with no attention paid to portion sizes, calories, saturated fats or any of that nutritional mumbo-jumbo. I went from a size 28 fitting loosely to a size 32. I also lost all desire to work out, I tried to hit the gym or the trail but was either too self-conscious to stay out for long or too lazy to stay on track for any length of time – In short, I was a mess of self-loathing and depression that needed a ‘push’ in the right direction.
After graduating college I moved back to NorCal. Luckily, I landed an internship which turned into a job. Long story short – A co-worker of mine, Christina, asked me if I wanted to try to find something like CrossFit to try so that we could get fit. We both had been running and going to 24 Hour sporadically, but we were both looking for that ‘it’ factor to really motivate us. So we tried a free Saturday workout at a local CrossFit box – And that, as they say, was our first drink of the Kool-aid that is CrossFit.
{2006 to 2008 to 2013}
That was March 2012.
As I write this it is March 2013 – A year after starting CrossFit - And my life has changed in so many (amazing) ways. I still remember it clearly – One of the first day after nine sessions of On Ramp – Fran. Anyone who’s heard of CrossFit has heard the whispers of the dreaded “Fran cough” and the other “CrossFit ladies,” so I was more than just a little worried. Our coach’s advice to not be scared to scale rang loudly in my head and I decided to drop 20 lbs off the ‘prescribed’ weight and do my pull-ups with the assistance of a band. Eight minutes later and I was done and I felt like a million bucks – Nothing hurt too badly and I wasn’t terribly out of breath – I thought to myself “CrossFit isn’t so bad!” And then I turned to my coach who looked at me and said nonchalantly “Kyle, you never get to use that band again.” (A few months later when I did Fran again, it took me around the same time – 7 min and change – But I assure you I’ve never been so exhausted as I was in the ensuing days. The Fran cough, the soreness, and my ego being taken down a few notches). And since then I’ve fought through so many amazing (*cough* horrible) workouts – The “Filthy Fifty”, “The Seven,” “Murph,” to name a few, and after every one I swore I felt near death and thought I was going to die. But the next day – Or maybe two or three later – I was back in the box for more punishment.
And then several months ago I found my addiction, competition. The largest NorCal competition is the SacTown Throwdown and I was lucky enough to make the team for my box and had the opportunity to compete for the first time in January. Over the course of 8 hours, our four-person team competed in 5 separate workouts that tested our bodies, minds and resolve. At the end of the first day, I found myself exhausted, bruised and loving every (excruciating) minute of it – The competitive spirit within me knew that CrossFit provided a healthy, friendly outlet to compete with amazing athletes who loved pushing themselves as hard as I did. The adrenaline and team/family atmosphere around the competition was so amazing and I knew then that I had found my passion with people I truly loved.
To say that I’ve fallen in love with CrossFit and the Paleo lifestyle is an understatement. Ask anyone who knows me and they’ll tell you I probably overdo it a bit online and at any opportunity in a conversation, but my enthusiasm stems only from how wonderfully my life changed because of CrossFit and the amazing family I’ve come to know throughout the past year. So here I stand a year after starting CrossFit – Back to a 28 size waist, a lean 135 lbs, and in the best shape of my life.
Thank you Kyle for your interesting & thoughtful piece, it’s great to see how weight training & CrossFit have had such a positive influence on your life. As someone who has been able to witness part of your transformation I can really attest to both your dedication and enthusiasm!
Have you tried CrossFit or weightlifting? What’s your go-to workout for Spring?
Links You’ll Love
Fashion:
My favorite trendy Fashion Blogger accessory? French bulldogs. My second favorite trendy accessory? Celine bags! My Precious Confessions’ Top 10 Fashion Blogger It-Bags.
Sometimes it just isn’t in the cards to try all of the new trends each season – They don’t suit you or you don’t have any interest or you’re saving up for something else. A great, and less expensive, way to mix things up each season is to pick up some fun new accessories that you can mix into your existing pieces - 12 New Accessory Trends We Can’t Wait To Try.
One of the dreamiest blogs with the most gorgeous, fantasy-inducing photography is Gary Pepper Vintage. Oh, and she has an amazing fashion sense – WhoWhatWear’s Nicole Warne of Gary Pepper Vintage.
If you’re sick of clumped necklaces and sorting through mismatched earrings it might be time to organize your jewelry collection. And I Spy DIY’s DIY Home: Jewelry Storage might be the answer.
One of the fun trends this Spring is Letterman and varsity jackets, not sure where to start? Check out The Sartorialist’s picks – If You’re Thinking About……. Baseball Jackets.
Health & Fitness:
One of the best ways to have a healthy week is to plan out your meals and do your grocery shopping in advance so that you have clean, healthy options available – Plan and prep: an hour of clean eats.
The crock pot is a very versatile kitchen appliance, check out this post on how to use your slow cooker for roasting – Hungry Hungry Hippie’s Roasting in the crock-pot.
Fresh pesto is a thing of beauty. And oil. Try this delicious, fresh recipe and get your pesto fix – Green Powerhouse Pesto Plate.
Managing your stress levels and keeping up with your busy life can be a challenge this day in age so being aware of how you feel and how things affect you is important. Check out Prevention’s How To Prevent Job Burn Out for some interesting tips & suggestions to keep you motivated.
If you’re like me, keeping track of you workouts and activities is a great way to stay inspired and keep your fitness routine interesting and effective. Fitocracy is a great new site that lets you not only track your workouts, but interact with and get inspired by others.
St. Patty’s Day Isn’t Just For The Irish…
I’ve always loved St. Patrick’s Day. Always.
Partially, I’m sure, due to my Irish background and the fact that my brother’s name is Patrick. And partially due to the fact that, after Halloween, this is the second most fun holiday all year. Like with Halloween you get to act like a kid {even The Huffington Post agrees that this is a good idea}, eat great food, and thoroughly enjoy yourself. Though obviously my celebrations have changed over the years – I went from a “Kiss Me I’m Irish” pin when I was 9 to Jameson shots until 2am when I was 23. Never a good idea on a Wednesday, let me tell you. But however I’ve celebrated over the years, it’s always been a fun, memorable celebration.
To help get you in the mood and prove that anyone can love St. Patty’s Day, here are some fun ways to celebrate – From fashion to try to recipes that’ll make you drool there’s a little something for everyone.
Food:
Sweet tooth? Cupcakes & Cashmere has everything you could possibly want with her amazing Homemade Shamrock Shake.
If you’re in the mood for some savory, traditional Irish grub but want to keep things on the healthier side than check out Fat Free Vegan’s Colcannon Puffs, Skillet Shepard’s Pie, and Vegan Cabbage Rolls.
Guinness Cupcakes w/ Bailey’s Irish Cream Filling sound like the PERFECT way to celebrate St. Patrick’s Day to me, but if boozy cupcakes aren’t the way to your heart, than perhaps Mint Chocolate Cupcakes are the answer.
It doesn’t get more festive than Purely Twins’s St. Patty’s Day Inspired Green Mint Marshmallows {Sugar-Free}. Cute, green, AND sugar-free? These are at the top of my Must Make list.
Fashion:
For lovers of Emerald this is THE holiday to celebrate! Need some inspiration? Check out the following person style posts: Emerald City, Prints Prints Prints, and St. Patrick’s Day Style.
Or you can find all the pieces you could want here: Currently Lusting – St. Patrick’s Day Greens from Style Me Grasie, Refinery 29′s 20 Emerald-Green Wares Perfect For St. Paddy’s And Beyond, Modelinia’s Celebrate St. Patrick’s Day Runway Style, and Lucky Finds from The Subtle Statement.
Beauty:
If you’re a fan of nail art than why not celebrate St. Patty’s Day with festive new polish? Check out Babble’s 10 Great Green Nail Polishes to Inspire your St. Patrick’s Day Manicure.
Want some fun makeup ideas that’ll inspire you? These editorials will definitely put you in the mood – Wander World Wunderlust, Fashion Gone Rogue, Style Squad’s Emerald City, and Animale’s Green Crush.
Happy St. Patrick’s Day friends!
How are you going to celebrate?
Links You’ll Love
Fashion:
Finding fabulous new sites to enjoy is a favorite pastime of mine and I wanted to share my latest blog crush – Veblen High. I mean, seriously, with a description like this, how was I not going to become addicted?
WTF is a Veblen high? It’s a provoked state of intoxicating, stimulating, euphoria (similar to the effects of drugs/alcohol/sex) induced by the purchase of Veblen goods. Symptoms include high- feelings of relaxation, enchantment, pride, self-worth, dominance and a public display of social status.
Colorful and bold are always fun options when it comes to accessories but sometimes an outfit just screams for a neutral hued bag. Not sure where to start? Bag Snob of course – Best Beige Clutches: Caught Blushing.
If the idea of cropped pants and shorts is too shocking for you right now why not try out the boyfriend jean trend? Luckily for those of us new to this style one of my favorite bloggers, Lovely by Lucy, tackled this topic recently – How To Wear Boyfriend Jeans: Part 5.
Starting to get bored with your cold-weather looks as you’re yearning for Spring weather? Me too. But don’t despair! Stylist extraordinaire, Hilary Rushford of Dean Street Society, is here to help us stay in the mood with My Chic Winter Style Secret.
If you’re in the mood for a fun DIY project and you’re loving all the embellished pieces this Spring you should tackle Cupcakes & Cashmere’s DIY: Embellished Sunglasses ASAP!
Health & Nutrition:
My go-to pick me up in the mornings isn’t coffee or tea, it’s a green smoothie. Not only are they energizing, delicious, and filling, they’re also the ultimate recovery meal. Not sure where to start? Check out Green Thickie’s The Ultimate Guide to Green Smoothies.
When Spring rolls around I’m always thrilled by the bright new produce at the Farmers Market, but that doesn’t mean I stop craving comfort food! If you’re in the same boat try this killer appetizer and you’ll be packing nutrients & fresh ingredients into your delicious snack – “Cheezy” Roasted Tomatoes.
Gyms can be pretty pricey these days – Last week I saw a CrossFit gym that was charging clients over $200 a month! If you, and your pocketbook, aren’t up for those kinds of prices than read this Women’s Health piece – Fun (and Cheap!) New Workouts.
If you love to bake like I do finding healthier alternatives and recipes that aren’t laden with calories & fat can be challenging. Choosing vegan, gluten-free, and/or paleo-friendly recipes is my go-to move these days. Not sure what that means? The No Meat Athlete breaks it down in his Veganize and Healthify Your Baking with These 6 Steps.
Green juice is another healthy, refreshing choice when it comes to beverages. But don’t worry if you don’t have a juicer or if your city isn’t filled with juice shops {aw, I miss NYC}. Choosing Raw has the answer – How to Make Green Juice Using a Vitamix or Blender.
Links You’ll Love
Fashion:
In the mood to spice up your wardrobe for Spring? Check out the Spring 2013 Shopping page for some fun pieces & shopping tips & recommendations for Spring.
Denim on denim is a must try when the weather starts to warm up this year - Something I’ve been experimenting with since I got my new TopShop Chambray shirt. Check out The Glitter Guide’s Style Sessions: Three Ways To Wear Denim On Denim for some tips & suggestions.
What am I most excited to try this Spring style-wise? Suits, suits, and more suits. Check out Into The Jungle’s This Spring: Suit Up to see how fun this new trend is going to be.
Has the Spring Cleaning bug hit you yet? Apartment Therapy has just the project if you’re looking to spice things up in your home – Before & After: Closet Under the Stairs Gets a Dramatic Makeover.
Make going to bed all the sweeter each night by tackling this little DIY project and giving your bedside table – Weekend DIY: Instant Update {Nightstand}.
Health & Nutrition:
Whether you’re recovering from an injury, easing into a new fitness routine, or looking for a stress reliever yoga is a great activity to try out – Strong Body, Powerful Mind.
As the Winter chill starts to fade and the days start to look more and more like Spring I’ll be breaking out all sorts of delicious salads but I’ve found that during this transition period at the beginning of the year I’m always craving soups and other warm but light comfort foods. Enter Oh She Glows’s Not Your Average Potato Soup.
February may have officially been heart health month but that doesn’t mean that you should ignore your health for the other 11 months of the year. I was astounded when I read the statistics about heart disease in women and in order to help us all stay on top of our heart health here’s The House Always Wins with 16 Things You Can Do For Your Heart Today.
Whenever I’m in the mood for an indulgent treat I head to The Wannabe Chef’s site – He’s similarly pumpkin, peppermint & chocolate obsessed so I adore his site. His latest triumph? Healthy Chocolate Walnut Bread – Don’t you just love to see “chocolate” and “healthy” in the same recipe?
February Round-Up
Raise your hand if you cannot believe that February is over.
Me either.
When my calendar reminder to write my monthly round-up post popped up I had to check the calendar to be sure. Intellectually I knew what the date was, obviously I date things at work, but I didn’t quite have a handle on the fact that the 28th meant the month was almost over. Le Sigh.
Overall Goals For 2013:
- Stay on top of social media – Check out my recent Where To Find What post to see how the various social media platforms are being utilized for MCLV - You can find different topics & pictures on each. And stay tuned for a post on my recent collaboration with LookMazing.
- Writing, Writing, Writing - I’m joining a fun online styling site and will be sharing details and some of my pieces as soon as I can. I’ll also be contributing a weekly health & fitness post to the Cap City Strength & Conditioning blog.
- Expansion & Growth – I’m officially expanding my services to include styling, wardrobe consulting, and closet organizing. Check out the Advertising, Collaborations & Styling Services page above for more information.
- Be Positive - 2013 is beginning to look like the poster child for over booking. Between taking on more work styling & writing and my boyfriend opening a gym, I’m spread pretty thin. Approaching my days with positivity and excitement instead of dread has been key for keeping myself motivated and inspired.
{Some February Looks: Valentine’s Day, Wandering around San Francisco shooting on random doorsteps , IFBCON Look & Emerald City}
February Goals {From January Round-Up}:
Fashion:
New York was amazing and despite the extremity-losing cold I had an amazing time {IFBCON Celebrity Sightings & Industry Insight} and have been completely awash in nonstop inspiration since I returned. From meeting new bloggers to getting to hear my favorite industry insiders speak to seeing the streets of New York City filled with amazing fashion – February has been one of my favorite months in recent years.
Food:
Smoothies & sweet potatoes have been February staples, both great for at-work consumption and easy-to-make nighttime meals. And during my NYC adventures and weekends away I’ve been traveling with bags of Trader Joe’s trail mix and Larabars galore.
Fitness:
I’m thrilled to say I’ve been hitting the gym at least 5 days a week very consistently. My morning Instagram shot to help inspire my fabulous readers to get to gym has been a HUGE motivator for me!
{Some additional February Looks: Emerald City, Transitioning From Winter-To-Spring, Formal Wear Done Right & Valentine’s Day}
March Goals:
Fashion:
Time to break out the colors! As Spring starts arriving in San Francisco I’ll be playing up prints, florals, and fun colors. Stay tuned for some MCLV Style posts in the coming weeks while I take the pieces I’ve been hoarding out of the back of my closet! On the docket - My new Aqua floral shorts suit, patterned Capri pants, and flowy Piperlime blazer.
{Left: Aqua shorts – $46 on sale @ Bloomingdale’s, Aqua blazer – $60 on sale @ Bloomingdale’s, Center: Printed Crop Pant – $25 @ Forever 21 & Right: Floral Blazer - $90 @ Piperlime}
Food & Fitness:
I’ll be out-of-town most weekends this Spring so staying on top of my physical therapy, workouts, and eating a healthy, consistent diet during the week is especially important as my weekends aren’t going to be as structured as I would like. Sundays will be dedicated to grocery shopping and cooking during March and I’ll put a lot of effort into making my meals ahead of time in order to make my evenings run more smoothly.
What are you most looking forward to in March?
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Links You’ll Love
Health & Fitness:
If yesterday’s post got you excited about improving your health than be sure to check out Muscle & Fitness’s Finding the Good in Saturated Fats and learn about healthy fats.
Food combining is one of those things that I’ve read about from different sources and heard people rave about, though I’ve never tried it. Is it something you’re interested in? Then read Green Thickies’s Food Combining Explained.
Figuring out what to eat before or after a workout can be tricky, here’s a simplified guide from The No Meat Athlete – The 7 Secrets of Post-Workout Recovery.
Being more positive was one of my 2012 New Years Resolutions and again this year I wanted to put conscious effort into approaching my life with a better attitude. I loved this piece from The Huffington Post, especially the part about happiness being a choice.
Need some motivation to get your booty to the gym for a sweat session? Check out these gorgeous sun-drenched pictures from NYC Pretty taken in New York this Winter – Central Park Stretch.
Fashion:
One of the trends that I’m most excited for this Spring are the printed pants. If you’re considering getting a pair but aren’t sure how versatile they’ll be than this is the article for you – My Style: 5 Ways To Wear Floral Pants.
Kerchiefs and headscarves are a fabulous retro style that evoke images of Sophia Lauren and Jackie O. You’ll be sure to get inspired to try a fun new style after viewing these beautiful pictures from Scent of Obsession – Trend Report: Acconciature e Foulard S/S 2013.
I’m always looking for tricks and tips to try out that’ll improve the storage situation in my apartment. Glitter Guide to the rescue - Organizational DIY To Try.
Collars are a fun trend that can really take a look to the next level – Whether it’s a top with an embellished Peter Pan collar or a fun necklace. If you’re up for a project this weekend why not make your own? Nelle Creations – We Heart This :: DIY Collar Necklace.
Stripes are always a great style to bring back each Spring so start early this season and check out The Fashion Fruit’s stripes inspiration board – Stripes Stripes Stripes!
{Guest Post} Interview With A Trainer
Happy Saturday and welcome to MCLV’s latest health & fitness post!
The goal of this series to help motivate us all to have a happy, healthy Spring. And to that point today I’m happy to be sharing with you an interview with a personal trainer, health & fitness nut, and one of the founders of the new Sacramento-based barbell gym Capitol City Strength & Conditioning. He’s joining us to answer some general – but extremely helpful - questions about eating habits, nutrition, working out, and other health & fitness related topics.
(1) Please tell us a little bit about your fitness routine (i.e How many days a week do you workout? What sort of workouts do you do?)
My personal routine varies greatly upon seasonal goals and lifestyle factors. Generally i focus primarily on Olympic lifting, training 4-5 times a week, a total of maybe 6-8 hours lifting. In addition to this I normally spend 30-60 minutes a day stretching and working on improving joint mobility. But my workout schedule is highly dependent upon social factors. If I am particularly stressed, I may substitute 1-2 lifting sessions for walking or reduce the overall volume.
(2) What are your long-term fitness goals?
My primary long-term fitness goal, I would say is to remain fully functional (i.e. running jumping, squatting, and fully able to play) well into my hundreds. If I had to think a little less long-term than that, I would say my overall goals are to maintain and or improve joint health and mobility while consistently improving my strength and power.
(3) When someone walks into your gym w/ no athletic or fitness background what are three exercises you would start them on? Why?
One, precursor I would have someone start with is to walk. I wont include this in my list of three, but ill mention it anyway. The benefit and value which simply walking for 30-60 minutes a day can have on almost anyone’s health is pretty impressive. I will generally recommend this to everyone regardless of their goals. But, in regards to someone who lacks much of a fitness background it can be especially useful. Anyways, on to the list (bear in mind these would be my recommendation for someone without any prior athletic history).
1-Lunge – A lunge is performed by stepping forward with one leg and dropping the rear knee to or close to the ground creating two ninety degree angles with both knees joints. Lunges can be a great tool. They are very easy to learn, with minor modification can be done safely by just about anyone with legs, and can be varied in many different forms to increase difficultly or maintain interest. Lunges are compound movement requiring several different muscle groups and require a degree of balance and coordination, two skills which are often overlooked, but when addressed can go a long way in injury prevention. Seeing that a vast majority of people, especially the older they get, have exceptionally poor mobility in the hips and ankles, lunges can help mobilize those joints in a safe and controlled manner will simultaneously promoting stability in the hip. Important safety note when performing a lung: do not let your front knee track beyond your forward toes and maintain an upright and neutral arch in your back. Squeezing your shoulder blades helps to reinforce this. Variations of a lunge can be done with barbells, dumbbells, to increase the difficultly or while holding onto something stable like a railing to make them more manageable.
2- Deadlifts – A deadlift is another compound movement, which is performed by picking up an object off the ground, generally a barbell, and standing fully upright. The deadlift is another great exercise which is a very effective tool to efficiently work much of your body. It is very easy to learn, but should definitely, and this can not be overstated, be taught by a knowledgeable professional. It is an excellent tool to strengthen muscles of the posterior chain (back side) and increase spinal stability. There is substantial carryover for the deadlifts to real life activities and significantly aid in decrease one’s chance of injury during normal activity. Like with the lung, always try to maintain a neutral spine and tight abdomen. Variations of the deadlift can be performed with dumbbells or kettlebells.
3- Shoulder press – A shoulder press is performed by vertically extending a weight from shoulder height to overhead, while maintaining a stable and static body. A should press is another great compound exercise because it will generally require you to move your shoulder through a full range of motion while simultaneously requiring you to remain stable and through your entire body. Like the deadlift, the shoulder press has a substantial carryover to everyday activity and can aid in injury prevention. Variations can be done with a dumbbell, kettlebell, barbell, or pretty much any weight.
{A badass client at her first competition}
(4) What’s some advice you’d like to impart to people who workout w/ out a trainer? (i.e. Tips, suggestions, recommendations)
Like every industry, trainers can run the spectrum from exception to downright hazardous. Trust your instincts and if a trainer ever asks you to perform a movement that your no comfortable with be, voice your concerns (back squats on a bosu ball are an excellent sign that you should find a new trainer). Just because someone has a certification does not mean they know what they are doing.
(5) What are your typical meals on a workout day? On a rest day?
Once again this is very dependent upon my goals and training program. On any typical lifting day, I will generally skip breakfast and eat pretty light throughout the day. Focusing primarily on fats and proteins. Chicken, avocado, ground beef, and eggs are typical. Immediately after I workout I will generally eat some type of lean meat and something starchy like white rich or sweet potatoes. And for dinner, I will typically stick to lots of proteins and fats with vegetables. Steak, chicken, or salmon, with broccoli or asparagus is pretty regular. But like I have said, this is completely dependent upon my goals. I’ve experimented with dinners composed of half gallons of whole milk and jars of peanut butter. On rest days I will generally eat in a similar fashion minus the carbohydrates after I workout.
(6) Is when you eat important? Tell us a little bit about why you time things the way you do.
Yes. But this can be highly dependent individual preference and lifestyle. I prefer to fast in the mornings till about noon, have my first meal start with a fatty dish, and follow my workouts with rapidly digestible carbs, and finishing with something high protein. Depending on your goals, what you eat and when you eat it can have a big impact on how your body functions. Why exactly I do each of those however is a very lengthy answer and ill have to save for another posting.
(7) If a client asks you for recommendations on changing their eating habits what are your usual suggestions? Anything you usually suggest adding or removing from their daily diet?
Almost regardless of a person’s goals, I try to encourage them to gravitate towards a whole foods (paleo-ish) based diet. I’m not a nutritionist, but asking people to not eat pop-tarts and pancakes is pretty much full proof. I will generally try to get people to drop bread and anything that doesn’t expire out of their diet, sticking primarily with good meats, fruits vegetables, nuts, and dairy (if you can tolerate it). Some people like the cold turkey approach, it works for some., but I generally prefer a gradual adjustment. I read somewhere it takes about 30 days to reinforce behavioral changes and I generally think asking people to change too much too fast leads to poor adherence. Small measurable changes make for better long-term progress, at least in my opinion. Maybe one month, cook every dinner, give up buying bread, next give up soda, ect ect. But then again this is very dependant upon personality
I hope that you enjoyed this point and maybe even learned something new that you can apply to your own routine. We’ll continue this healthy living series so be sure to stay tuned for more interesting tips, suggestions, and recommendations on how to think about your health & fitness routines to get maximum results.
Links You’ll Love
Health & Fitness:
Coming up with creative new recipes in advance can make your week run much easier so take some notes from Lonneke Engel’s piece for Organice Your Life – Quick Vegetarian Meals!
BBQ tofu is one of my favorite proteins because you can very easily pair it with other sides for a quick & easy midweek meal – From brown rice or quinoa to sweet potatoes or sautéed veggies, it goes with everything. Check out OhSheGlows’s Easy BBQ Tofu for the perfect recipe!
I love to discover new fashion blogs so I couldn’t pass up this great list from Greatist – 60 Must-Read Health & Fitness Blogs for 2013.
Eating the right foods after a workout can not only improve your recovery, it can increase your energy levels and ensure that you feel focused and alert for the rest of your day – After Workout Eats.
Mixing up your workout routine can help in a number of ways – Not only does it increase your enjoyment and help you stay entertained, it can also keep you from plateauing. So check out The Fitnessista’s Winter Shape Up for some fun new ideas to keep things interesting
Fashion:
Online shopping is one of my favorite pastimes but I’ve found that all of the email alerts and websites filled with flashing ads and pop-ups can be overwhelming and distract you from the actual shopping process. So why not take the stress out of it and enjoy yourself a little more? Check out the new online shopping site Ajent and some of the great things they’re saying about it.
Braids, twists, and buns – Oh My! I love a chic, classic updo that’s simple enough to pull off early in the morning when I’m not quite firing on all cylinders. Favorite Knotted and Twisted Updo Tutorials from My Precious Confessions.
Are you a lover of beauty products and trying new makeup? Check out this great collection of Must Try products that should make their way into your medicine cabinet – What I Want In My Bag: 2013 Beauty Lust-list!
Liquid eyeliner and retro inspired cat eye looks are two of my current favorites when it comes to my personal beauty routine so this tutorial is right up my alley – My easy winged eyeliner tutorial from This Chick’s Got Style.
Leave it to Dappered: Affordable Men’s Style to impart some much-needed style wisdom for those gentlemen who’re always in the mood for some new & exciting ways to approach fashion & their own personal style - 10 Bits of Style Knowledge I wish I had learned earlier.
Saturday Round-Up
Happy Saturday – I hope that everyone had a great week!
{Accessories from my recent trip to the deYoung, Green Monster & New GiGi New York planner, Research materials & A shot from my upcoming photo shoot with LookMazing}
So enjoy these fun snaps from the last week and get a little insight into how things have been going over here in San Francisco since my trip to New York for IFBCON.
Don’t forget to stay in touch my loves – Be sure to follow me for pictures & updates:
- Facebook: https://www.facebook.com/moicontrelavie
- Twitter: @moicontrelavie
- Instagram: @moicontrelavie
Links You’ll Love
Welcome back to another Links You’ll Love round-up
Fashion:
No sure what the ideal lip color should be for you? Luckily for you Girl Meets Glam has done all the lip work for you and has shared all her secrets so that you can find the best color for yourself.
As much as I wish Spring were upon us we’re still in for some chilly days before sundress weather will truly be here. So why not take some tips from blogger Advice From A Twenty Something & The Glitter Guide on fun new ways to approach layering – How To Layer With Amanda Of Advice From A Twenty Something.
While some movie-inspired editorials can leave you feeling flat, this Clueless lookbook from Wildfox is just plain fun. So just enjoy the pictures! Did My Hair Get Flat? Did I Stumble Into Some Bad Lighting? What’s Wrong With Me?!
In my opinion one of the greatest muse-and-artist relationships of all time is Audrey Hepburn and Richard Avedon – The photographs that resulted have certainly stood the test of time. Harper’s Bazaar clearly agrees in their All About Audrey piece this month.
I’ve always been jealous by the creative abandon that artistic types can put into their decorating attempts – Luckily this DIY Instax Wallpaper idea can get you the artist’s loft you’ve always wanted!
Health & Fitness:
Our schedules don’t always permit for hour-long workouts in a gym each day, so this Drop-and-Do-Anywhere Circuit Workout can be a lifesaver for the girl-on-the-go.
Juicing and smoothies that include fresh vegetables are an integral part of my routine during the week so I was thrilled by this Say Hello, Max post – Beauty from the Inside Out: Juicing 101.
Sometimes the cold temperatures of Fall and Winter can make you crave warm, comforting foods, but that doesn’t mean you should give up fresh fruits and vegetables for half the year! Check out How To Eat Super-Healthy In The Dead Of Winter from Refinery 29.
I love to follow other fashion bloggers on Twitter, Facebook, and Instagram and I must say I was thrilled to read this post from Chriselle Lim on her healthy eating habits. So interesting to peek behind the curtain when you see so many pictures of macaroons & dinners out on an Instagram feed. The Chriselle Factory – My Diet Secrets – Part 1.
Hitha On The Go is also a firm believer in getting your exercise in when you can, check out her Fitness On The Go – 5 Factor Fitness.
Links You’ll Love – Superbowl Edition
Everyone loves an excuse for day drinking and indulging in tasty treats, but why not keep the fat, calories, and cholesterol to a minimum and try some of these delicious-but-healthy recipes today instead?
Appetizers:
- Red Peppers Stuffed with Confetti Guacamole from Choosing Raw
- Baked Garlic Curly Fries from Post Punk Kitchen
- Vegetarian Buffalo Chicken Dip from The Wannabe Chef
Entrées:
- Buffalo Cauliflower Wing Pizza from Keeping It Kind
- Phyllo Tempeh Reubens from Post Punk Kitchen
- Chickpea Sloppy Joes from Keeping It Kind
Desserts:
- Chocolate-Coffee Meringue Sandwiches from The Wannabe Chef
- Double Chocolate Chip Ice Cream from The Vegan Chickpea
- Chocolate Chip Pumpkin Blondie Squares from Purely Twins
Cocktails:
- Skinny Margaritas from Cookie + Kate
- Skinnygirl Super Bowl Cocktails from Bethenny
- Homemade Sweet & Sour Mix from The Wannabe Chef
How are you going to celebrate the Superbowl this year?
I’ll be landing in New York at 6pm local time so stay tuned for some updates from my week in the The Big Apple!
